Replacing the insoles of your shoes is like having the oil changed in your car. Your shoes will last longer and work more efficiently for you if you change insoles routinely.

#1 Check Your Insoles

One sign that it’s time to update your shoe’s insole is the way it looks:

• Smashed insoles that are bottoming out
• Dirty insoles that are discolored at the toe area
• Inserts that curl or crack
• Separating or unraveling layers

Another sign that insoles need to be replaced is shoes that were once comfy suddenly start causing your shins or feet to hurt—at the heel, arch, toes or just about anywhere. The other consideration (we hate to call it to your attention…) is smell. Odiferous, noxious, gamy, funky—or plain old stinky insoles—need to go!

If your weight changes or if you become pregnant, you might also need to get new insoles that offer more cushioning. A good rule of thumb is to replace insoles at least once every 3-6 months or 500 miles.

#2 Give New Insoles a Test Drive

Buy new insoles about the same thickness as the old ones. Insoles that are too thick can make your shoe too tight. Look for insoles that you can trim to fit. You can also see a foot and ankle specialist to ask for a recommendation.

#3 Lift Up the Old Insole

Once you’ve chosen your new insoles, remove the old ones and follow these simple steps.

• Use each old insole as a guide.
• Lay it over the new one so you can trace it.
• Then trim the new one to size.
• Slip the new insole in the shoe, toe first, and press down all around.